Garlic-Rosemary White Bean Toasts

3 tablespoons plus 2 teaspoons extra-virgin olive oil

6 medium slices crusty, whole-grain bread (about 5 ounces total)

1 clove garlic, minced

1 teaspoon chopped fresh rosemary

One 15-ounce can no-salt-added cannellini beans, drained and rinsed

2 tablespoons fresh lemon juice

¼ teaspoon salt

2 teaspoons chopped fresh parsley

Pinch crushed red pepper flakes

Preheat the oven to 400 degrees. Use 1 tablespoon of the oil (total) to brush the slices of bread on one side. Arrange the slices on a baking sheet, oiled sides up; toast (top rack) for about 10 minutes, until browned and crisp.

Heat 2 tablespoons of the oil in a medium skillet over medium heat. Once the oil shimmers, add the garlic and rosemary; cook for 1 minute, stirring, then remove from the heat. Add the beans, lemon juice and salt. Use the back of a spoon or a fork to mash some of the beans, creating a mix of mashed, whole and partially mashed beans.

Spread each toast with the bean mixture, then use the remaining 2 teaspoons of oil to drizzle over each portion. Sprinkle with the parsley and crushed red pepper flakes.

Serves 6

Nutrition: Per serving: 190 calories, 6 g protein, 21 g carbohydrates, 10 g fat, 1 g saturated fat, 0 mg cholesterol, 250 mg sodium, 4 g dietary fiber, 0 g sugar

From nutritionist and cookbook author Ellie Krieger